1. Hydration is extremely important therefore it is recommended to take water at frequent intervals during the day.
Drinking water in small portions in between meals is more beneficial than drinking large quantities of water at once. It is recommended to drink water during meals and between meals. Include a reminder if necessary. A refillable water bottle should always be carried and taken sips, even if not necessarily requiring a drink.
2. It is more advisable to opt for water rather than sweetened beverages.
No sodas, juices, sweet tea, sports drinks or coffee drinks. These sugar-sweetened and caffeinated beverages can be dehydrating. Try not to add anything to your water so that you are able to maintain a healthy diet and keep your blood sugar levels stable. If you wish to add flavor, you can add lemon, lime, cucumber or fruits into it.
3. Increase Consumption of Water-Rich Foods Such as Fruits and Vegetables
Watermelon, grapes, oranges, spinach, celery, and tomatoes are examples of fruits and vegetables which have high water contents. It has also been observed that approximately 20% of total water requirement is met through food. Thus, consuming more fresh produce also increases the intake of vitamin, minerals, and fiber content.
4. Limit Alcohol
Alcohol also affects the kidneys by increasing the urine production and the overall daily fluid loss. The role of moderation – women should not consume more than 1 alcoholic beverage per day, while men should not consume more than 2. As you take any alcoholic beverage, also take an equal amount of water.
5. Monitor Your Urine
Ensure that your urine is clear not coloured yellow like the picture below. Dark orange or brown colored urine is indicative of dehydration. If well hydrated, you should urinate 6-8 times in 24 hours. Less frequent, small or painful urine production means that your body is not well-hydrated.
6. Increase Consumption In Hetero
High humidity is typical for warm climate zones, and high air temperatures lead to excessive sweating and loss of fluids, so drink water regularly. During heatwaves or while engaging in vigorous activities, one needs about 2-4 cups of extra water daily.
7. Modify the Consumption of Fluids According to Diseases
Vomiting, diarrhea and fevers cause loss of fluids and electrolytes at high rates. Take oral rehydration solutions or water, broths. Do not drink plain water if one is very nauseated. Go get IV fluids for diarrhea or vomiting that lasts for more than a day.
8. Take Your Weight Before and After
Employ the scale for managing the level of hydration in an impartial manner. There should not be a variation of more than a few ounces between the morning and evening weight. Falling some scales over a day means, it is fluid loss, so they should drink more water to regain the loss.
9. Notice Thirst and Dryness
You should not rely on thirst alone as a sign that your body is dehydrated, as it is a later sign of underhydration. Dryness of the lips, conjunctiva of the eyes, dizziness and headache are also an indication that the body requires more fluids. Older people’s thirst is not as strong as it used to be – establish a routine.
10. Adjust Daily Fluid Needs
The recommended intake of water per day for adult women is approximately 91-125 fluid ounces equivalent to 12-17 cups while for men is 125-170 fluid ounces equivalent to 17-23 cups. Overweight people, diabetics and workers in hot jobs may require even more. Determine your individual fluid intake rate.
Drinking water has numerous positive effects on every aspect of health including energy levels, kidneys, skin, digestion and weight. Here are other aspects to bear in mind as you go about trying to meet your fluid needs: It is advantageous to drink adequate water daily, every day; this not only boosts wellbeing but also enhances performance.
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